Three Things I Did to Heal My Inner Child This Week: Food Edition

Healing my relationship with food has been a cornerstone of my inner child work. Growing up, I internalized so many messages about what I should eat, how I should look, and the value that was tied to all of it. These messages left my inner child believing that her worth was conditional—that she had to be smaller, quieter, and less needy to be loved. Undoing this conditioning has been a journey, and this week, I found a few ways to remind my inner child (and my adult self) that we’re already enough, just as we are.

1. I Bought Food I Was Excited About Eating

For years, diet culture told me to choose foods that were “good” or “healthy” by someone else’s standards. I’d walk through the grocery store filling my cart with items that I thought I should want: bland, low-calorie, “clean” foods that often didn’t align with my actual taste preferences. Predictably, I’d end up dreading meals, or worse, avoiding eating altogether.

This week, I flipped the script. Instead of letting shame guide my choices, I asked myself: What sounds good? The answer wasn’t kale chips or plain chicken breast; it was fresh pasta, rich sauces, and perfectly ripe strawberries. I let myself embrace the joy of eating foods that I genuinely enjoy, and the difference was immediate. Sitting down to a meal that excites you is not just nourishing—it’s fun!

This practice isn’t just about honoring my taste buds; it’s about telling my inner child that her needs and desires matter. She doesn’t have to eat something just because someone else says it’s “better.” She gets to decide.

2. I Ate Before I Was Ravenously Hungry

In the past, I’d ignore my hunger cues until they were impossible to ignore. I thought I had to wait until I was “desperately hungry” to justify eating, a belief rooted in the restrictive patterns I’d adopted to feel in control. This often left me on the verge of snapping at anyone who crossed my path—headache pounding, body trembling, and mood spiraling.

This week, I practiced noticing the subtle hunger cues my body uses to communicate long before things get extreme. Instead of waiting until I was shaky or irritable, I tuned into earlier signs like a dull headache, low energy, or even a creeping sense of anxiety. I used to brush off these signals, chalking them up to stress or exhaustion, but now I know they’re my body’s way of gently saying, Hey, I need some fuel.

By honoring these quiet cues and eating sooner, I avoided that frantic, hangry state that used to take over. More importantly, I sent a powerful message to my inner child: You don’t have to shout to be heard. I’m listening.

This shift isn’t just practical—it’s deeply healing. My inner child grew up believing her needs were too much, that she had to wait until they were undeniable to ask for anything. Now, by responding to those first whispers of hunger, I remind her that she’s valued and deserving of care, always.

3. I Prepped Food for the Week

Meal prep used to feel overwhelming—a chore steeped in perfectionism. But now, I approach it differently. I make sure to choose meals that are easy to reheat and aligned with my palate. Instead of trying to meet someone else’s standard, I focus on what makes me feel good in my body.

This week, I roasted veggies, made a hearty soup, and even prepped my favorite snack boxes with hummus, crackers, and fruit. When I open my fridge now, it feels like an act of love. My future self—and my inner child—are both taken care of. I’ve removed the stress of deciding what to eat in the moment, and I’ve ensured that nourishing myself is easy and enjoyable.

By doing this, I remind my inner child that she’s not alone anymore. She doesn’t have to scramble or settle for scraps. She’s worthy of planning and care.

The Bigger Picture: Healing Through Food

These small acts—buying food I love, eating consistently, and prepping meals—aren’t just about sustenance. They’re about rewriting the story my inner child once believed: that she had to look a certain way or deny her needs to be worthy. Each bite I take now is a quiet revolution, a declaration that my body and my needs deserve respect and joy.

I know this journey because I’ve walked it myself. Healing my disordered eating took time, self-compassion, and embodiment work—learning to feel and trust my body’s signals again after years of ignoring or suppressing them. As a therapist, I bring that personal understanding into my work with clients. I get what it’s like to feel caught in cycles of restriction, shame, or guilt around food, and I know the courage it takes to start unraveling those patterns.

If you’re ready to make peace with food and rebuild a relationship with yourself that’s rooted in kindness and trust, I’d love to support you. I offer trauma therapy in the form of regular sixty-minute sessions and immersive sessions, both of which offer a space to explore trauma holding you back from healing My meal support sessions for people with eating disorders offer a safe space to explore the deeper beliefs and emotions that drive your behaviors in real time, including trauma. Together, we’ll practice curiosity instead of judgment, helping you understand what’s underneath your struggles so you can start to heal.

Whether you’re navigating disordered eating, chronic dieting, or just trying to create a more compassionate relationship with your body, I’m here to walk with you every step of the way.

About the Author

Martha Carter is a licensed therapist providing virtual services in Colorado. She is trauma-informed and trained in somatic, neurobiology-based modalities to help people with all types of trauma, chronic pain, and eating disorders heal from the inside out.

(Colorado residents only)